By | December 13th, 2017|Beach Body, Wods|

Body Work: Military Press: 5 x 5 Rest as needed DB Front Raise: 3 x 8-10 DB Lateral Raise: 3 x 8-10 DB Upright Row: 3 x 8-10 Rest as needed after Upright Row Barbell Shrug: 3 x 10-15 Rest as needed Finisher: 75 Handstand Push-ups or Feet Elevated Push-ups *Every Minute Complete 5 Strict [...]

By | December 11th, 2017|Beach Body, Wods|

Body Work: Machine Incline press: 5 x 5 Rest as needed between sets Incline Cable Flys: 3 x 8-10 Rest as needed between sets Incline Machine Row: 5x5 Rest as needed between sets Seated Cable Row 3 x 8-10 Rest as needed between sets   Finisher: 100 Cal Row *Every min complete 10 hand release [...]

By | December 10th, 2017|Beach Body, Wods|

Strength Work: 3 Sets Wide grip Barbell Bench x7 Med grip Barbell Bench x7 Close grip Barbell Bench x7 rest as needed between sets 3 Sets Seated Barbell Overhead Press x7 Seated Barbell Behind the Neck Press x7 rest as needed between sets 4 Sets Dumbell Lateral Raises x15 Dumbbell Lateral hold x15seconds **no rest [...]

By | December 8th, 2017|Beach Body, Wods|

Strength:  3 Sets Dumbbell box step downs x20 Dumbbell Renegade rows x20 Ring/TRX rows x10-15 **rest 2 min Strength 2: 3 Sets Band Leg curls x12 Dumbbell incline press x15 Sup grip pull ups x15 **rest 2 min Strength 3: 3 Sets Banded lateral walks x10 steps Dumbbell Upright rows x15 Dumbbell Alt curls x15 [...]

By | December 4th, 2017|Beach Body, Wods|

CONDITIONING: 4 Rounds of 30 Sec Battle ropes up/down 30 sec rest 30 Sec battle ropes in/out 30 sec rest 30 sec battle ropes slams 2 min rest CORE: 3 Rounds 20 Ab Wheel Role Outs 60 Sec Right side plank 40 Flutter kicks 60 Left Side Plank

By | December 3rd, 2017|Beach Body, Wods|

Strength:  3 Sets Dumbbell walking lunges x20 Dumbbell Push Ups x20 Inverted Row x10-15 rest 2 min Strength 2: 3 Sets Kettlebell Romanian Deadlift  x12 Dumbbell Incline Bench x15 Half kneeling band row x10-15 rest 2 min Strength 3: 3 Sets Dumbbell Step down x10 Dumbbell Rolling tricip ext x10 Dumbbell Hammer Curl x10 rest [...]